[quote]Bill Roberts wrote:
It’s certainly fine to have no or little carbs the rest of the day if desired.
[/quote]
Awesome thanks!
Do you think it’s more beneficial to have 2 scoops Grow! Whey or CH opposed to having a large whole food meal 30 minutes or so after training?
Myself, it seems to me the Grow! Whey is out of the stomach in an hour, so – if not cutting – I like having that right away and then the whole food meal an hour later.
But really, with the para-workout nutrition as solid as you have it now, I absolutely expect either way is completely fine. You’re now not in the old situation of the muscles being starved by the end of the workout, making post-workout nutrition critical. They’re already fully well supplied.
Hey Christian,
I have been doing a lot of reading and am very excited to begin the program, I know there could be some alternatives to the first 2 pulses but financially it would be easier for me (as seen in your poor/married mans version). As for the rest of the day does it look like it would work? What would you add or change?
And if I am not noticing any lean weight gain would I just add more carbs to the solid meals that are prior to the workout or add carbs to the solid meal that follows the workout? You also mentioned in another post…''You can still eat frequent meals with the pulsing strategy, just make these meals either carbs or fat with low protein levels.
Get your protein intake from the pulse and the 3 main meals and add calories as needed for growth throughout the day’’ (thibadeau,2009,thread p.2). So keeping the protein to maybe 100-200 grams would be better then not have protein at all?
Workout Days (weak area)
6am - wake-up- 5g of leucine
10 mins later Grow! Whey 1 scoop
6:30am = Relatively easily absorbed protein source (the leaner, the faster)
Fruit, vegetables, small amount of nuts or beans
9:30am = 5g of leucine
10 mins later = Grow! Whey 1 scoop
11:45am = Relatively easily absorbed protein source (the leaner, the faster)
Fruit, vegetables, small amount of nuts or beans, fish oils
2:00pm = Relatively easily absorbed protein source (the leaner, the faster)
PROTOCOL 1 (1-3 times per week, when working on a weak area)
4:00pm = Alpha-GPC
4:20pm = 1 FINIBAR
4:30pm= 2 scoops Surge Workout Fuel
4:45pm = 2 scoops Surge Recovery
5:00pm = during workout (early half) = 1 FINIBAR
5:45pm = during workout (later half) = 1 scoop Surge Workout Fuel
6:30pm = End work out
6:45 = Grow! Whey 2 scoops
8:00pm = 200-300g red meat, vegetables
9:30pm = Cottage cheese mixed with yogurt and 1 scoop low-carbs Metabolic Drive, fish oils
10:30pm = ZMA
As for my rest days I would pulse 2-3 times during the day and my solid meals would include fruit, vegetables, small amount of nuts or beans, but would those solid meals also contain a lean protein? Or are we keeping protein intake down on these days?
Also during days off would I want my total intake of calories to be the answer of the equation from your article The Carbs Cycling Codex for off days?
BMR = 66 plus (13.7 x weight in kg) plus (5 x height in cm) minus (6.8 x age) then factoring in your activity level.
[quote]zraw wrote:
Anyone else noticed that, aside from Anaconda, the thing with the highest cost in the protocol are the FINiBARs ?! [/quote]
I actually used the protocol without the Finibars when I dieted down and I’d say that the protocol maintained 85-90% of its effectiveness. Certainly better than not doing anything
[quote]Christian Thibaudeau wrote:
zraw wrote:
Anyone else noticed that, aside from Anaconda, the thing with the highest cost in the protocol are the FINiBARs ?!
I actually used the protocol without the Finibars when I dieted down and I’d say that the protocol maintained 85-90% of its effectiveness. Certainly better than not doing anything[/quote]
Gotcha !
[quote]zraw wrote:
Anyone else noticed that, aside from Anaconda, the thing with the highest cost in the protocol are the FINiBARs ?! [/quote]
If they weren’t so damn delicious I wouldn’t have bought another box. I haven’t included peanut butter in my diet for a while, which may explain the craving.
[quote]nickj_777 wrote:
Workout Days (weak area)
6am - wake-up- 5g of leucine
10 mins later Grow! Whey 1 scoop
6:30am = Relatively easily absorbed protein source (the leaner, the faster)
Fruit, vegetables, small amount of nuts or beans
9:30am = 5g of leucine
10 mins later = Grow! Whey 1 scoop
11:45am = Relatively easily absorbed protein source (the leaner, the faster)
Fruit, vegetables, small amount of nuts or beans, fish oils
…
[/quote]
I noticed that CT had an almost identical structure to this in his “Questions about Protein/Amino Pulsing” thread. I have read through the entire thing as well as the articles referenced, but still cannot figure out why there is such a large gap between the 9:30 pulse and the 11:45 meal compared to the 6:00 pulse and the 6:30 meal. Isn’t that 2+ hours of not ingesting protein after the second pulse negating it’s effectiveness or am I missing something here?
I would really appreciate an answer on this because I cannot for the life of me figure it out.
Thanks in advance to whoever can shed light on this.
DT
Yes, FINiBARs are fucking delicious.
Thib, how would you change the protocol during a deload week? I was thinking just cut everything in half.
[quote]PB Andy wrote:
Yes, FINiBARs are fucking delicious.
Thib, how would you change the protocol during a deload week? I was thinking just cut everything in half.[/quote]
I actually INCREASE IT. 3 scoops of everything instead of 2. The purpose of a deloading week is SUPERCOMPENSATION and this require an increase in nutrients intake.
Coach,
You mentioned no or little carbs in the solid post-workout meal (the one 90 minutes after workout). On high carbs days, is it ok to add a sweet potato to red meat to maximise insulin spike or is it not necessary?
Coach Thibaudeau,
I lift first thing in the am. At what point in the para-workout protocol would you, if at all, recommend taking Spike or caffeine? Thank you.
CT, I’m currently taking Surge Workout Fuel during my training sessions and wanted to know can I still continue to take BCAA as well or alternate both every 10 days. I train 4 days a week.
Thanks
Rich
[quote]rich2323 wrote:
CT, I’m currently taking Surge Workout Fuel during my training sessions and wanted to know can I still continue to take BCAA as well or alternate both every 10 days. I train 4 days a week.
Thanks
Rich[/quote]
Don’t alternate, both things don’t work the same…
Take your BCAAs 30 minutes before your session
[quote]Christian Thibaudeau wrote:
PB Andy wrote:
Yes, FINiBARs are fucking delicious.
Thib, how would you change the protocol during a deload week? I was thinking just cut everything in half.
I actually INCREASE IT. 3 scoops of everything instead of 2. The purpose of a deloading week is SUPERCOMPENSATION and this require an increase in nutrients intake.[/quote]
Wow I didn’t even think of this, but it makes complete sense. Thanks for the response, I’ll be sure to try it.
Edit: Up the FINiBARs too, Thib?
Bill, CT (if you were following my posts) and everyone else,
I would like to apologize for getting worked up over the protocol. I was wrong. I tweaked it just a little bit and I now feel 100 percent better during workouts.
I cut the times even closer together this time, more like CT’s exact protocol and I still feel OK during workouts. The only major thing I changed - I cut the water intake down even more. I made the SWF and SR before the workout very concentrated, then with my 1 scoop of SR during, I mix that with a 32 oz bottle of water.
I’m thinking of even upping to two Finibars for leg day tomorrow.
Bill I think you were right from the get go, it’s the amount of water that I was taking in right before my training that was making me feel horrible during workouts.
Oh and PS -
I got some Casein Hydrolysate and it truly does taste like vomit.
Biotest, Casein Hydrolysate please?!
[quote]KeepAwaySheeple wrote:
Oh and PS -
I got some Casein Hydrolysate and it truly does taste like vomit.[/quote]
Yeah, it tastes pretty bad, but the unflavored stuff is good. Since it’s water soluble, it goes really well with some cold water and crystal light (it makes it taste very sour and tangy though). At least the stuff I got does. 
[quote]holguint123 wrote:
Yeah, it tastes pretty bad, but the unflavored stuff is good. Since it’s water soluble, it goes really well with some cold water and crystal light (it makes it taste very sour and tangy though). At least the stuff I got does. :D[/quote]
I literally plug my nose and down it. It’s just easier that way, quick and painless.
[quote]KeepAwaySheeple wrote:
Bill I think you were right from the get go, it’s the amount of water that I was taking in right before my training that was making me feel horrible during workouts.
[/quote]
I did the same exact thing on the water intake. I wasn’t feeling bad during the workout like you were, I was feeling bad AFTER the workout. I have since reduced the water used in the various supps and I feel 1000% better when I get home.
-Matt
[quote]KeepAwaySheeple wrote:
Bill, CT (if you were following my posts) and everyone else,
I would like to apologize for getting worked up over the protocol. I was wrong. I tweaked it just a little bit and I now feel 100 percent better during workouts.
I cut the times even closer together this time, more like CT’s exact protocol and I still feel OK during workouts. The only major thing I changed - I cut the water intake down even more. I made the SWF and SR before the workout very concentrated, then with my 1 scoop of SR during, I mix that with a 32 oz bottle of water.
I’m thinking of even upping to two Finibars for leg day tomorrow.
Bill I think you were right from the get go, it’s the amount of water that I was taking in right before my training that was making me feel horrible during workouts.
Oh and PS -
I got some Casein Hydrolysate and it truly does taste like vomit.
Biotest, Casein Hydrolysate please? ! [/quote]
I’m not saying that Biotest will come up with a pure casein hydrolysate product… but IF they do, they will only release it once they are able to make it taste as good as Kool-Aid.
[quote]Christian Thibaudeau wrote:
KeepAwaySheeple wrote:
Bill, CT (if you were following my posts) and everyone else,
I would like to apologize for getting worked up over the protocol. I was wrong. I tweaked it just a little bit and I now feel 100 percent better during workouts.
I cut the times even closer together this time, more like CT’s exact protocol and I still feel OK during workouts. The only major thing I changed - I cut the water intake down even more. I made the SWF and SR before the workout very concentrated, then with my 1 scoop of SR during, I mix that with a 32 oz bottle of water.
I’m thinking of even upping to two Finibars for leg day tomorrow.
Bill I think you were right from the get go, it’s the amount of water that I was taking in right before my training that was making me feel horrible during workouts.
Oh and PS -
I got some Casein Hydrolysate and it truly does taste like vomit.
Biotest, Casein Hydrolysate please? !
I’m not saying that Biotest will come up with a pure casein hydrolysate product… but IF they do, they will only release it once they are able to make it taste as good as Kool-Aid.
[/quote]
How close are they?